Think self-care when traumatic stories dominate discussion

FINDLAY — The current conversation around the Epstein Files isn't the first time — and won't be the last — that news coverage, social media and even casual conversation may center around issues related to trauma and sexual violence. But, since these discussions can be especially triggering for people who have experienced such trauma, area mental health leaders are reminding community members of the importance of self-care. The Associated Press reported Wednesday that the Justice Department said that it may need a "few more weeks" to release all of its records on the late sex offender Jeffrey Epstein after suddenly discovering more than a million potentially relevant documents, further delaying compliance with last Friday's congressionally mandated deadline. Being exposed to trauma in the media can be triggering, whether it is a news account like the ongoing Epstein Files coverage or a fictional television show or film in which something traumatic occurs, said Becca Peckinpaugh, director of Day One at Crime Victim Services, which serves Allen and Putnam counties with a vision to "cultivate a community free from violence and oppression." The organization's work emphasizes helping victims prevail over their trauma by assisting and advocating for safety, healing, justice and restitution. Peckinpaugh said that, while each individual is different, many people who have been affected by traumatic events may experience ongoing symptoms of trauma or post-traumatic stress disorder. This is especially true for people who have experienced multiple traumas or complex trauma, she said. A common symptom is hypervigilance, "where your body's always kind of in that fight, flight or freeze mode" in everyday life, she said. How a person responds to encountering discussion of these types of issues will depend on the individual, she said. Some survivors may find that trauma symptoms they are already experiencing continue or worsen, and some may find themselves experiencing these symptoms when they haven't in a while, she said. This might include more fear or hypervigilance, trouble sleeping or feeling disconnected. Peckinpaugh said survivors may benefit from going back to established coping skills or a self-care plan they have previously created. Tools that previously have helped you work through being triggered might help again, she said. Research has shown that deep breathing can help to calm the nervous system, helping to settle down the fight, flight or freeze response, she said. She suggested box breathing, in which a person inhales for the count of four, holds for the count of four, then exhales for the count of four, then holding their breath again. Repeating this for a little while may help you feel more calm, she said. Mindfulness or meditation can also make a difference, and some survivors may find it helpful to schedule a therapy appointment, especially if it has been a while. Many people find journaling therapeutic, as it helps people to write down their thoughts and get them out of their head and on to the paper. Anything creative can also help, such as drawing, painting, knitting or crochet, she said. Don't worry if you don't consider yourself the world's greatest artist — simply creating something new can help in processing, she said. Music can also help. She suggested stepping away from social media if it is feeling painful or stressful for you. "It's nice to be informed," but today's technology makes it possible for each of us to have constant information at our fingers every single second. Consider setting limits or taking breaks, she said. Max Meisner, technology project coordinator at FOCUS Recovery and Wellness Community in Findlay, said they make a point to limit or avoid social media when this type of news becomes overwhelming. "We have to focus on keeping ourselves well through these challenging times," they said. Whatever works to encourage you to take a break, do it, they said. For some people this may mean turning the phone off altogether, and just taking a bath. These tactics may not work perfectly, Meisner said, but remind yourself you are doing the best you can for right now. Sometimes, however, the conversation is happening not over social media but right in front of you. Maybe you're at a family gathering and people are talking about a traumatic event, or you are hearing the discussion at a public place, like the grocery store. Meisner said sometimes it may be best simply to exit the environment, but that might not always be possible. They suggested practicing deep breathing or mindfulness techniques such as noticing specific things that you see and hear. Peckinpaugh said that, if you're in a public place, it's OK to ask people who are talking about a shocking news story to change the topic. However, there is no guarantee they will do so. If it's friends or family who are having such a conversation, you may need to establish a boundary if you haven't before. This might be as simple as saying that talking about these kinds of things isn't healthy for you and you would rather not, she said. If you've never revealed your past trauma to your family, she said, you can simply say you would prefer not to focus on something so upsetting, and instead redirect the conversation to another topic. This might be a family tradition or it might be a subject that you know another family member is passionate about, such as asking them about their favorite football team. Family and friends generally don't want to trigger you, and they will stop once they become aware, Meisner said. They pointed out this is also a helpful thing to keep in mind if you are on the other side of the conversation, too. If you notice your loved one is keeping their responses short or has tense body language, consider checking in and asking, "Hey, are you OK?" Alternatively, Meisner said, you might just go ahead and initiate a change of topic. Sometimes even a change of environment, moving into another room, can help shift things a bit. Ultimately, Meisner said, keep in mind that the world can be very stressful, especially around this time. The other people you're encountering are themselves human and likely making their way through the best they can. "Have some empathy for each other," they advised.